Impressionen

WORKOUT OF THE DAY

WOD

MITTWOCH, 23. NOVEMBER 2022

A:
Every 90sec for 12min do:
3 Power Snatches (no TnG)

B:
In Teams of 2, AMRAP in 9 min of (alt. Rounds):
12 Sit Ups 
15m Overhead Walking Lunges w/ 2xDB 15-20/7,5-12,5

Rest 3  min.

AMRAP in 9min of:
12 KB Clean w/1xKB 24/20kg 
8 Goblet Box Step Ups 60/50cm

Rx+ 22,5/15kg DB OH Walking Lunges 


GYMNASTICS

A:
7 Rounds 
7 T2B
20m DB Farmers carry 
7 C2B Butterfly
7 Lateral burpees over KB
7 HSPU
7 cals Air Bike

B:
4 Rounds of 
6-8 Strict False Grip Ring Pull Ups 
6-8 Ring Dips  
4-6 Pull Over w/negative Bar Mu 
30 sec. Flutter Kicks 

 

WOD

DIENSTAG, 22. NOVEMBER 2022

A:
6-6-6-6-6 Front Squats
5 sets of 40m Heavy Farmer Carry
Start a new round every 3min.

B:
4 rounds for time of:
21 SDLHP
15 Burpees
9 V-Ups

Time cap: 13min.

Level 1: 20/15kg
Level 2: 30/20kg
Level 3: 42.5/30kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:

30 Jumping Jacks
20 Squats
30 Mountain Climbers
20 KB Sumo Deadlift High-Pulls
3: Ski, Row, Assault Bike or Bike
4: AMRAP:

20sec. Sit-ups
20sec. Leg Raises
20sec. Rest

Focus on device:
3min Increasing Pace (1min @40% / 1min @60% / 1min @ 80%)
1min Easy
3min Increasing Pace (1min @40% / 1min @60% / 1min @ 80%)


OLYMPIC WEIGHTLIFTING

A:
Every 75 sec. for 10 Sets.
1 Squat Snatch

B: 
Barbell Cycling 
28 Power Snatches in UB Sets of 7 

Rest 3 min.

20 Power Snatches in UB Sets of 5

Rest 3 min.

12 Power Snatches in Ub Sets of 3 

WOD

MONTAG, 21. NOVEMBER 2022

A:
Every 90sec. for 12min do:
1 Segmented Clean Deadlift + 1 Clean Pull + 1 Clean

B:
AMRAP in 8min of: 
3-6-9-12...
DB Hang Power Clean w/2xDB 22,5/15kg
Bench Press w/2xDB 22.5/15kg
6 C2B Pull-ups in Between Rounds 

2 min. Rest 

For Time: 
21-15-9-6-3 
Deadlift 85/60kg
Wallballs

Time cap: 8 min 

RX+
3 Bar Mu instead of C2B 
BB 102,5/70kg


ENDURANCE

3-4 rounds of:
Row 30/22cals
10 Ring Rows @30X1
Ski 24/18cals
10 Double KB Deadlft @30X1
12/9cals Fan Bike (Arms only!)
10 Double DB Push Press @30X1

Target: STEADY PACE & IF POSSIBLE NOSE BREATHING ONLY
It's a tough arm challenge, try to find a manageable pace to stay without pauses

Time cap: 45min.